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  6. Crouton vs. Cowpea (Black-eyed pea)

Crouton vs. Cowpea (Black-eyed pea) — In-Depth Nutrition Comparison

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A recap on differences between crouton and cowpea (Black-eyed pea)

  • Crouton has more selenium, vitamin B1, vitamin B3, iron, and vitamin B2; however, cowpea (Black-eyed pea) is higher in folate, copper, and phosphorus.
  • Crouton covers your daily selenium needs 64% more than cowpea (Black-eyed pea).
  • Cowpea (Black-eyed pea) contains 175 times less sodium than crouton. Crouton contains 698mg of sodium, while cowpea (Black-eyed pea) contains 4mg.
  • The glycemic index of crouton is higher.

Food varieties used in this article are Croutons, plain and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

Crouton vs Cowpea (Black-eyed pea) infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 22% 23% 11% 153% 54% 24% 49% 91% 65% 205%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 7.2% 25% 94% 89% 35% 67% 0.52% 62% 14%
Contains more CalciumCalcium +216.7%
Contains more IronIron +62.5%
Contains more SeleniumSelenium +1400%
Contains more MagnesiumMagnesium +71%
Contains more PotassiumPotassium +124.2%
Contains more CopperCopper +64.4%
Contains more ZincZinc +44.9%
Contains more PhosphorusPhosphorus +35.7%
Contains less SodiumSodium -99.4%
~equal in Manganese ~0.475mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 156% 63% 102% 26% 6% 0% 0% 99% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 0.33% 5.6% 0% 51% 13% 9.3% 25% 23% 0% 4.3% 156% 18%
Contains more Vitamin B1Vitamin B1 +208.4%
Contains more Vitamin B2Vitamin B2 +394.5%
Contains more Vitamin B3Vitamin B3 +998.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +284.6%
Contains more FolateFolate +57.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.411mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Crouton Cowpea (Black-eyed pea) DV% diff.
Selenium 37.5µg 2.5µg 64%
Vitamin B1 0.623mg 0.202mg 35%
Vitamin B3 5.439mg 0.495mg 31%
Sodium 698mg 4mg 30%
Iron 4.08mg 2.51mg 20%
Folate 132µg 208µg 19%
Carbs 73.5g 20.76g 18%
Vitamin B2 0.272mg 0.055mg 17%
Calories 407kcal 116kcal 15%
Copper 0.163mg 0.268mg 12%
Fats 6.6g 0.53g 9%
Protein 11.9g 7.73g 8%
Monounsaturated fat 3.059g 0.044g 8%
Polyunsaturated fat 1.273g 0.225g 7%
Vitamin B6 0.026mg 0.1mg 6%
Fiber 5.1g 6.5g 6%
Phosphorus 115mg 156mg 6%
Saturated fat 1.51g 0.138g 6%
Choline 32.2mg 6%
Potassium 124mg 278mg 5%
Magnesium 31mg 53mg 5%
Calcium 76mg 24mg 5%
Zinc 0.89mg 1.29mg 4%
Vitamin E 0.28mg 2%
Vitamin K 1.7µg 1%
Manganese 0.5mg 0.475mg 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 68.4g 14.26g N/A
Sugar 3.3g N/A
Vitamin A 0µg 1µg 0%
Vitamin B5 0.429mg 0.411mg 0%
Tryptophan 0.14mg 0.095mg 0%
Threonine 0.337mg 0.294mg 0%
Isoleucine 0.456mg 0.314mg 0%
Leucine 0.832mg 0.592mg 0%
Lysine 0.278mg 0.523mg 0%
Methionine 0.211mg 0.11mg 0%
Phenylalanine 0.586mg 0.451mg 0%
Valine 0.514mg 0.368mg 0%
Histidine 0.255mg 0.24mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 7% 74% 6% 3%
Protein: 11.9 g
Fats: 6.6 g
Carbs: 73.5 g
Water: 5.5 g
Other: 2.5 g
8% 21% 70%
Protein: 7.73 g
Fats: 0.53 g
Carbs: 20.76 g
Water: 70.04 g
Other: 0.94 g
Contains more ProteinProtein +53.9%
Contains more FatsFats +1145.3%
Contains more CarbsCarbs +254%
Contains more OtherOther +166%
Contains more WaterWater +1173.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 52% 22%
Saturated fat: Sat. Fat 1.51 g
Monounsaturated fat: Mono. Fat 3.059 g
Polyunsaturated fat: Poly. Fat 1.273 g
34% 11% 55%
Saturated fat: Sat. Fat 0.138 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.225 g
Contains more Mono. FatMonounsaturated fat +6852.3%
Contains more Poly. FatPolyunsaturated fat +465.8%
Contains less Sat. FatSaturated fat -90.9%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Crouton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172751/nutrients
  2. Cowpea (Black-eyed pea) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173759/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.